Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting muscle growth, hormone production, fluid balance, and nutrient transport to name a few. Getting enough lean protein with meals and snacks is vital to overall health. I recommend a minimum of 20 grams of protein with each meal but sometimes it’s hard to know what 20 grams looks like, so here are some examples.
Chicken Breast: A 3-ounce serving of grilled chicken breast typically contains around 26 grams of protein. If you were to dice the chicken this would equal about ½ a cup.
Eggs: Eggs are a versatile and nutritious protein source. Two large eggs provide approximately 12 grams of protein. Eating four eggs to reach the 20-gram goal isn’t as realistic and increases fats quite a bit from the yolks. You can add three egg whites to two whole eggs to reach the 20-gram mark. You could also add some diced chicken, ground turkey, tofu or cottage cheese to increase protein and keep saturated fats and cholesterol down.
Greek Yogurt: Known for its high protein content, approximately 7 ounces of plain, Greek yogurt contains about 20 grams of protein. Picture a small yogurt cup that you commonly find in stores, filled to the brim.
Cottage Cheese: Cottage cheese is another dairy product rich in protein. To get around 20 grams of protein from cottage cheese, you’ll need roughly ⅔ to ¾ cup of it.
Lentils: Lentils are a great plant-based protein source. To reach 20 grams of protein, you need approximately ¾ cup of cooked lentils.
Tofu: Tofu, a popular vegetarian protein option, is made from soybeans. Roughly 3.5-ounces of extra firm tofu contains about 17 grams of protein.
Salmon: A 3.5-ounce serving of cooked salmon typically contains 23 grams of lean protein. For a visual, this would be a deck of cards or the size of a checkbook.
Protein Powders: Sometimes we just need something quick and easy. There are a number of different protein powders and are okay to use in moderation. It’s best to get your meals from whole foods but that is not always possible. Choose a protein powder with a short ingredient list and no artificial sweeteners (aspartame, sucralose, etc…) or sugar alcohols (xylitol and erythritol). An unflavored one is most versatile and can be added to baked items such as muffins without compromising flavor or texture.
Protein is a vital component of a well-balanced diet and knowing what 20 grams of protein looks like can guide you in meeting your daily protein requirements. Whether you prefer animal-based sources like chicken breast or eggs, or plant-based options like lentils and tofu, there are various ways to incorporate protein-rich foods into your meals. Remember variety is great in the diet and don’t be afraid to mix and match, eggs with leftover lentils anyone?
Greek Yogurt: Known for its high protein content, approximately 7 ounces of plain, Greek yogurt contains about 20 grams of protein. Picture a small yogurt cup that you commonly find in stores, filled to the brim. Cottage Cheese: Cottage cheese is another dairy product rich in protein.
Probably the easiest way to make sure you're getting close to 20 grams of protein at breakfast is to get two eggs on your plate. Omelets are a great way to make sure you're not only getting the benefits of protein, but also packing in the veggies and fiber you need.
They're rich in protein and healthy fat, and they're calorie-dense. Two tablespoons, or 32 grams, of peanut butter gives you 7.2 grams of protein. Peanut butter also contains: fiber.
There are a variety of ways you can add protein to your breakfast; some of the best protein-rich breakfast ingredients are eggs, nuts, nut butter, beans, and cheese. Whether you're a savory food lover or you have a sweet tooth, there's a protein-rich breakfast option for you! U.S. Department of Agriculture.
Is 2 eggs a day enough protein? Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.
The standard serving size for any variety of meat or fish is 3 ounces. Rather than weighing this out, the best visual indicators of this amount is roughly the size of the palm of your hand or the size of a standard deck of playing cards.
Research shows eating at least 20 grams of protein at breakfast can really help. Meal options include scrambled eggs, greek yogurt, and tofu. Protein is a key nutrient for weight loss. Studies show that protein can help curb your appetite and keep you from overeating.
Tuna. Tuna is an excellent and widely available source of protein. It is also a great source of heart healthy unsaturated fatty acids. One can (107 g) of tuna contains around 20.3 g of protein .
Introduction: My name is Kimberely Baumbach CPA, I am a gorgeous, bright, charming, encouraging, zealous, lively, good person who loves writing and wants to share my knowledge and understanding with you.
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